S/S
Skill work - Kipping or MU practice
EMOTM 10min
Kipping Pull up- Practice
Even: 3 Kipping Swing
Odd: 3 Pushing away at top
Muscle Up- Practice
Even: 3 Transition to ring dip position
Odd: 3 Hips to rings
WOD: 4 RFT
80 Double under
8 Muscle ups
- Rounds 1 and 3 of Muscle ups are on the rings, Round 2 and 4 are bar Muscle Ups.